What foods improve memory and brain function? It turns out that the list of healthy fruits, vegetables and oils is incredibly extensive, and even the most demanding gourmet, accustomed to appreciating the palatability of dishes and not their beneficial effects on the body, will surely find his favorite treats on a long list. Why do nutritionists recommend these products for the brain and memory?
Stress and body reaction
Stress is many-sided, but any of its manifestations are negative experiences for the human body and mind. Physical stress catches up even when someone suddenly jumps around the corner while you are walking along a city street or a shady park. The most striking example of mental stress is a long work on the same project in the office, a lot of customer requirements for the result and inexorably coming deadlines for submission of reports. It is not so important what kind of tension a person experiences, it is important that his body at this time automatically produces inflammatory cytokines.
These chemicals activate the immune system and provoke its response to a difficult situation for the body. A typical immune response is an inflammatory process, as the body perceives excessive stress as an infection. While inflammation in itself is natural and helps not only fight diseases, but also repair damaged tissue at the site of a cut or scratch, a chronic inflammatory reaction is considered a potentially dangerous phenomenon, which can only be prevented by special products for brain and memory work. In Russian medicine, there is no official term describing this pathological condition, but in Western countries, scientists have been studying the so-called chronic inflammation for many years. It is considered the primary cause of autoimmune diseases.
Products that improve memory and brain function help get rid of chronic inflammation . They optimize the functioning of the immune system and control any inflammatory processes. In addition, the hormones of the gastrointestinal tract that enter the brain or are produced by it positively affect cognitive abilities, such as understanding and processing new information. They promote concentration and even help to understand when saturation occurs.
Stress Relief Food
So which foods are good for the brain and memory? These are natural fruits, vegetables, chocolate, oils, which are rich in antioxidants, saturated fatty acids, vitamins and minerals that increase energy and help prevent brain diseases. Focus on carefully planning your menu and make it exclusively from wholesome food - this will not only ensure the healthy functioning of the intestines and brain, but also protect yourself from common mental illnesses.
Avocado
Oddly enough, almost any fruit exotic for Russian consumers is a product that is useful for the brain and memory. These include avocados. Although many diet-lovers zealously dissuade their friends from consuming an excessively fatty fruit, in fact, an avocado does absolutely no harm to the figure. Moreover, the amazing fruit is full of monounsaturated, vital body fatty acids that maintain a stable level of sugar in the blood and give the skin a healthy glow.
Avocados contain vitamin K and folate, a combination of which helps prevent the formation of blood clots in the brain (and therefore protects against stroke), as well as improve cognitive function, in particular with regard to memory and concentration.
Overseas fruit is rich in vitamins of groups B and C, which are not stored in the body and must be supplied daily from consumed food. It is also interesting that, despite all the negative reviews of losing weight women (based on a poor understanding of the composition of avocados), the green fruit contains more protein and less sugar than all other fruits. The creamy texture of the overseas delicacy makes it an ideal component of vitamin smoothies and an excellent replacement of fats in any baking.
Beet
If you are interested in what products for the brain, memory and mental activity can be found on the cheapest Russian market, ordinary beets will be a real find for you. Many people, including, oddly enough, vegetarians, bypass the beautiful wine-red vegetable side, as they have a poor idea of what can be cooked from beets. Vinaigrettes, "Herring under a fur coat" and traditional borscht have ceased to be frequent guests on the tables of most families. Meanwhile, ordinary beets are fraught with an amazing array of useful ingredients.
Inexpensive and highly undervalued vegetable helps the human body to deal with the harmful chronic inflammation. It contains powerful antioxidants that protect against cancer and help cleanse the blood of toxins. Beetroot provides athletes with much-needed energy while increasing endurance. Red vegetables can be eaten raw and even fried - it is not necessary to cook it for an entire hour, as has been done in Russia for centuries.
Blueberries
Small spool but precious. This proverb is fully confirmed by blueberries, the tiny berries of which contain components that are invaluable to human health and taste like candies.
Scientists have long thought about what foods are good for the brain and memory, and blueberries are one of the richest sources of antioxidants on any list. It contains several vitamins, including C and K, and natural fiber. Due to the high content of gallic acid, an amazing berry protects the brain from degeneration and stress. It can be eaten in its pure form, or you can add it to smoothies and other drinks or fill it with sweet pastries.
Bone broth
Not all brain and memory foods are fruits, vegetables, or berries. If you do not consider yourself a lover of fresh fruit, try to give your mind strength with a nutritious bone broth that can strengthen immunity, relieve the syndrome of increased intestinal permeability, strengthen ligaments and tendons, and even overcome food allergies.
A high level of collagen in bone broth stops inflammatory processes in the intestine, and life-giving amino acids (proline and glycine) improve the functioning of the immune system and improve memory. A simple broth is easy and simple to prepare - soup based on it is a hearty, healthy and inexpensive dish.
Dark chocolate
While the benefits of milk and white chocolate remain a big question, the dark varieties of your favorite treats will not only not stop you on your way to an ideal figure, but they will also allow you to enjoy a healthier and richer life. Natural chocolate is full of flavonols, famous for their antioxidant and anti-inflammatory properties. Indisputably included in brain and memory products, dark chocolate also helps lower blood pressure and increases blood flow to both the brain and heart.
It should be borne in mind that most of the brands of so beloved sweets on the Russian market are not the best quality raw materials, processed several times and devoid of all useful properties. These are no longer products for improving memory and brain function and real food garbage. In order to enjoy a delicacy and at the same time not to deviate from the healthy food that has become fashionable, choose the most natural dark chocolate, which consists of at least 70% cocoa. In cooking, this unique product can be used to make icing or garnish sweet cookies with chocolate pieces.
Egg yolks
For many years, nutritionists have blamed chicken egg yolks for high cholesterol and an increase in fat accumulation in the body. Meanwhile, no products for the brain and memory can be compared with egg yolks in the content of choline, a unique substance that contributes to the healthy development of the fetal brain in the womb of a pregnant woman. Choline improves memory and mental abilities.
If you have so far avoided the consumption of yolks, fearing their negative effect on blood cholesterol, it is time to abandon outdated ideas: yolks of chicken eggs not only in no way alter the content of bad cholesterol, but also increase the level of good.
Walnuts
Experts agree: if you are going to purposefully eat foods for the brain and memory every day, do not forget about walnuts. The high content of antioxidants, vitamins and minerals in these nuts relieves anxiety, increases cognitive susceptibility and eliminates distraction. Vitamin E also helps combat the symptoms of Alzheimer's. Walnuts can be eaten raw, as part of sweet pastries or unusual smoothies.